Foods For Brain Health
Do you eat on a vegetarian or vegan diet? Then some foods for brain health, such as eating fatty fish, are not appropriate. Unfortunately, little research has been done into suitable substitutes and it seems that a 1-to-1 replacement does not exist. You can replace fish with fish oil capsules or the vegetable version of algae. Algae capsules are expensive and do not contain completely the same fatty acids as oily fish. You can also get some of the fats from vegetable products, such as rapeseed (oil), walnuts (oil) and linseed (oil).
Vitamin B12 is naturally only found in animal products. It is therefore advisable to drink vegetable substitutes for dairy products with added vitamin B12, or to take vitamin B12 supplements if necessary. With vegetable dairy substitutes, also pay close attention to the amount of protein and calcium. Soy is often the best substitute, but this differs per brand.
Omega-3 Fatty Acids
Omega-3 fatty acids are mainly found in fatty fish such as herring, salmon and mackerel. Omega-3 fatty acids ensure that nerve cells can communicate with each other well and quickly. Too little omega-3 fatty acids can lead to cognitive problems, such as forgetfulness or reduced concentration.
B vitamins
Of all types of vitamins, the effects of the B vitamins on the brain have been studied. B vitamins, like omega-3 fatty acids, are important for good and fast communication between nerve cells.
Vitamin B11 may have a beneficial effect on the ability to think in the elderly. It is also known that vitamin B12 deficiency can lead to thinking problems such as forgetfulness.
Vitamin C and E
Little or conflicting research results are known about the effect of other vitamins. Vitamins C and E may protect against certain types of dementia. This may be because they keep the blood vessels in good condition. Vitamin C and E are antioxidants. Antioxidants scavenge free radicals. These are aggressive substances that, in unfavorable cases, can cause damage to cells and tissues.
Minerals
Minerals, like vitamins, are found in small amounts in food and drinks. Examples of minerals are iodine, zinc and iron. They are important for brain development. A shortage of minerals during the construction and growth of the brain can lead to a poorer development of the child.
